As an experienced lifter and someone always looking for a new challenge, I wanted to ask everyone's opinion.
Would someone training for 15+ years still benefit from a program like this? Is it really only beneficial only for someone new to training?

Brian,

There are certain keys to getting the most out of type program Jon recommends such as someone as experienced (and strong) as you will have to include some warm up sets before doing the work sets listed, but it is extrememly effective for a 6-8 week period. Your weights will go up each week on nearly everything.

I've done this type of program many times over the years and not only make gains, but it also sets you up to make further gains when you go back to your normal training regime.

Roger,
Thanks, that was one question I had as well. Awesome, one more training program to add to the mix. Could you target specific areas for growth on this program or should you just focus on overall growth and strength.

Brian,

Great questions...I must admit that I too had my doubts about utilizing a total body routine. However, if you look back to the guys from the 1940's and 1950's, these guys all had amazing physiques, possessed freaky strength, AND utilized total body routines 2-3/week. I've been training consistently for 15 years and can say that after utilizing this diet, supp. plan, and routine, I've never been stronger or had as much lean mass.

The program is suited to improve overall growth and strength, but I suppose that you could target specific areas if you tailored the program differently. Unfortunately, I believe that the effectiveness of the program lies in adding weight to the movements each week and focusing strictly on the big lifts (squats, stiff leg deads, presses, rows). If your adding weight to the big lifts each week, your arms, shoulders, traps, and even calves will grow. Still uncertain? Do a search for Peary Rader. This dude did high reps squats with little to no upper body training for a year. The result....he gained approx. 100 pounds of lean tissue. I forgot to mention that this took place in the 1930's before anabolics were available.

Brian, here's what will really mess with your head....ANY training program (total body, 20 reps squats, 5 x 5, super slow, HIT, high volume,etc.) will work....but the real question is..."for how long?" I agree with Roger in that this type of program (especially if you've never tried it before) will be very effective for about 6-8 weeks. Just make sure you warn the other members of your gym that you'll be using ALL of the plates during your workouts and that they may want to take a group fitness class or go run on the treadmill : )

Hey Jon,

I have a question about the minimal arm work on this program. I know, I know, everyone wants to work arms, every day, lol.

In my case, though, my arms REALLY are a weak point. Compared to the rest of my upper body they look pretty scrawny. I've had some luck the last few months - actually I put on nearly an inch (!) but they still are lagging. My outer tri's especially are very stubborn and consequently my arms look skinny from the front.

If - IF - I decided to try and throw in a little more arm work, what would you suggest? Or are you adamant that I should stick to the program as-is? Thanks in advance!

Mike,

I wouldn't say that I'm opposed to adding more direct arm work to this program but I truly don't believe it's necessary.

The key to this type of program is adding weight every week to your big lifts. Any supplemental lift in this plan is just that and should not be the focus. The cornerstone of the program is the high rep squat coupled with the high calorie diet. The physical demands that this exercise places on the entire body will illicit growth everywhere.

Overall growth will create improvements in every body part. Do you think if you gain 15 lbs. of muslce that your arms are not going to grow? Obviously there are those genetic freaks out there who have a muscle group(s) that has a better response to training than others. Howver, generally speaking...if your entire body grows, that will include your arms.

If you truly disect the plan, you are getting a lot of arm stimulation every single training session. Don't you think that the weight that you can handle in a chin, row or a press is greater that what you handle in a single joint movement (curl/ext.) and will subsequently stimulate more growth?

I do not avoid islation movements but they are never the focus of my training. Currently, I'm experimenting with some power rack training where I'm performing a lot of my compound lifts off the pins in the bottom position. My reps are in the 3-5 range and sets are in the 7-10 range. I'm using about 1 cup of Ultimate Muscle Protein/day, eating about 12 whole vegetarian eggs/day, a ton of full fat cottage cheese, whole fat non homogenized milk, canned wild salmon, and a huge hanger steak or beef tri tip steak every evening. The result so far...I'm strong enough to probably compete in powerlifting events and my arms have grown without much direct arm work.

Give the program from the NNN a shot....I'm pretty sure you'll be impressed with the results.

Thanks John! I'm planning on giving this a go in about a month (I'm not quite bored with my current program yet!). I'm def looking forward to only 3 days in the gym every week =P After thinking about it, I may just need to reduce the shoulder work vs adding arm work. I spent nearly 6 years essentially overhead pressing 100-lb girls 2 hours/day as a coed cheerleader and my delts tend to overshadow my arms, adding to the "skinny" look.

Mike,
You have to give this program a shot. I am on my 3rd week and I love it. I have always questioned these types of programs and their effectiveness but boy was I wrong all these years. I grew up in the Dorian Yates era and thought that was the only way to train all the time. I also questioned the minimal arm work but John is right. There is a lot of arm stimulation in this program. The only bad thing about this program is that I have to stop it and try something else in 5 weeks. I am a believer now.

Sweet, thanks Brian - I'm startin up on Monday. Wish me luck!